Do precious ZZZs elude you? While mornings of baggy eyes and extra cups of coffee may seem forever in your future, there are a few changes you can try to bring restful sleep at night and a spring in your step in the morning.
Lifestyle changes, supplements,and relaxation techniques can aid in finding the sleeping sweet spot. Health practitioners recommend switching up your habits before popping supplements. Too much caffeine or too little physical activity can affect sleep and should be addressed first. However, some supplements may aid in getting the ball rolling.
Your body creates melatonin naturally. It’s the hormone that regulates the sleep cycle. It increases in the evening and decreases toward morning. For this reason, it’s a popular means to decrease the effects of jet lag.
A melatonin supplement comes in both extended release and immediate release. Sharon Plank, MD, of the University of Pittsburgh Medical School for Integrative Medicine, recommends, “If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, try immediate release.”
Melatonin and other sleep aids can be found at an online medicine store or your local supermarket.
Lavender is a sweet-smelling plant that grows purple flowers. It’s been used for thousands of years for a variety of household uses.
Its aroma has a calming effect and is believed to increase restful sleep. Several studies have indicated that smelling the plant’s oil for 30 minutes before resting may be enough to enhance sleep quality.
The body uses the mineral magnesium in hundreds of processes. It is found naturally in many foods, such as dark chocolate, nuts, spinach and tofu.
Also, studies suggest that magnesium may help to quiet the mind and body, which could aid in falling asleep. This effect could be in part because magnesium helps to regulate melatonin production.
The mineral also helps with heart health and brain function. An online medicine store will have a variety of strengths and blends to choose from.
Chamomile tea has been used for sleep for thousands of years. However, researchers agree that more comprehensive studies need to be done on it.
The trick to good a Chamomile tea regimen is how you brew it. It is recommended that one use two or three tea bags when brewing. Then put a lid on the pot to keep oils in the water — so you get the medicinal effects of the tea.”
While a good night’s sleep may feel hard to come by, these sleep aids along with necessary lifestyle changes may be just the ticket you need for a restful night.